The connection between sleep and health: why India’s sleep crisis needs tackling

In the fast-paced lives we live today, sleep has been one of the biggest victims of our ambitions and progress. We view sleep as optional, and wear sleep deprivation as a badge to show off our achievements in the fast lane. Medical evidence however, tells us that sleep is a complex process, a process that is probably the least understood of human biology. Our entire body, from the immune system to the brain, needs rest and time to recharge. Not surprisingly, deficiency in quality and quantity of sleep is related to almost all chronic diseases. It is time therefore, to stop treating sleep as optional and recognise it as priority for good health.

Sleep as preventive medicine

Many of us state that we have ‘no time to sleep’. That statement however, is harmful to health: missing out on good sleep can disrupt our bodily processes in the long run. The price of insomnia is high: research indicates that cardiovascular diseases, diabetes mellitus and obesity can all be caused by a lifestyle involving sleep deprivation. Hypertension can also be caused by the strain that insomnia puts on the autonomic nervous system, which further elevates the risk of headaches and strokes. Ensuring a good sleep cycle can work in our defence to protect us from long-term health conditions.

Honouring the body clock

Our body operates on a circadian rhythm – an internal clock regulated by light and darkness – that controls all hormones and chemicals in the body. Body chemistry when awake is vastly different from body chemistry when asleep. Many people believe that lost night-time sleep can easily be restored by taking it during the day. In individuals who miss out on sleep due to irregular work schedules or those who try to regain their lost sleep by taking power naps during the day, this creates an imbalance which wreaks havoc in the body. To function at optimal levels, it is best to evaluate your individual circadian rhythm and honour it.

It is important to understand that sleep duration does not result in optimal health if the sleep cycle is fragmented or not adequately spaced. Some people think seven hours of sleep can be accumulated by napping during the day and that even a limited amount of night-time sleep is adequate. This is incorrect. To keep the nervous system healthy and maintain optimal physical energy, one can plan daytime power naps. But they cannot replace the deep sleep cycles of night-time sleep. Broken sleep patterns during the day (or even sleeping little at night), do not allow the nervous system to enter the stages necessary for restoration, REM or slow-wave sleep, and this creates constant bodily stress.

Sleep disorders

Sleep disorders can manifest as subtle biological indicators, which may be neglected until the last moment. They are, however, important. Examples of biological indicators of sleep disorders include loud snoring, gasps, and choking during sleep, as well as interrupted sleep. 

Additionally, as our mental and emotional health is closely intertwined with our sleep health, irritability, feelings of depression, and mood fluctuations can also serve as indicators that our brains are unable to cope with the everyday stresses that come with poor sleep.

Sleep sanctuaries

For restorative sleep, a complete commitment to a healthy lifestyle is crucial. A proper diet and adequate level of activity can set the foundation for good sleep. To induce a favourable internal environment, withdraw external stimulants including caffeine and processed foods that inhibit the body’s entry into a state of sleep, and create a relaxed sanctuary to retreat to. Moderate levels of physical activity throughout the day help induce “sleep pressure”, preparing the body to enter a state of deep sleep. A healthy mind is also of utmost importance – cultivating a positive mindset before sleep helps induce a relaxed feedback cycle, where a strong mind helps with good sleep, and sound sleep helps strengthen the mind.

The connection between sleep and health is straightforward: take care of your sleep, and your health will take care of itself. We have to shatter the belief that sleep reduces productivity and instead, incorporate it as a necessary component of health. If you or someone you know is already exhibiting symptoms, such persistent snoring or “brain fog”, don’t just attribute it to stress: check your sleep patterns and make getting a good night’s sleep a priority.

(Dr. Usha Humbi is a consultant neurologist at Narayana Health City, Bengaluru. Usha.humbi.dr@narayanahealth.org)